Flat Bench Leg Pull-In
How to do the Flat Bench Leg Pull-In
- 1
Lie on an exercise mat or a flat bench with your legs off the end.
- 2
Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
- 3
Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
- 4
As you breathe in, slowly return to the starting position.
- 5
Repeat for the recommended amount of repetitions.
How to program the Flat Bench Leg Pull-In
Sets and reps
As a compound movement, the Flat Bench Leg Pull-In responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Flat Bench Leg Pull-In is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Flat Bench Leg Pull-In work?
The Flat Bench Leg Pull-In primarily targets the Abdominals.
What equipment do I need for the Flat Bench Leg Pull-In?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Flat Bench Leg Pull-In should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
